Plank you very much, your core will welcome it: Yoga Moves
Though they say it takes two to tango, it only takes one to do this week’s tango-inspired move, the Ocho Plank.
Derived from the Spanish word for the number eight, the Ocho figure has dancers draw a swirling figure-eight on the ground with their feet. Use the Ocho Plank to stabilize your shoulders and strengthen the core.
Come onto all fours with your hands placed shoulder-distance apart and knees directly under your hips.
Press your hands into the ground while lifting the breastbone towards the ceiling to spread your shoulder blades wide and settle their middle borders onto your back.
Without losing the stability of your shoulders, reach the legs back one at a time into a plank position. Reach your tailbone towards your heels and draw your lower ribs up into your body.
Create half a figure-eight by bending the right knee into your chest, turning the lower body to the left, and stepping the foot down in front of its opposite.
Then create the other half of the ocho by bringing your left knee into the chest, twisting the lower body to the right and stepping the foot down.
Be sure to slide the feet backwards with each step to keep your feet from drifting up toward your hands.
Do as many as eight rounds of Ocho Plank, keeping your upper body strong and your gaze straight ahead.
In May 2012, Guinness World Records recognized Tao Porchon-Lynch as the world’s oldest yoga instructor at age 93. It is reported that she still teaches six to eight yoga classes a week in New York. In her autobiography, Dancing Light: The Spiritual Side of Being Through the Eyes of a Modern Yoga Master she reveals that she is an avid competitive dancer as well as a yogini who favours the ballroom tango.
YuMee Chung is a recovering lawyer who teaches yoga in Toronto at Octopus Garden Yoga Centre. She is on the faculty of a number of yoga teacher training programs and leads international yoga retreats. Learn more about her at padmani.com
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